your results...

Gymnastics skill: Handstand push-ups AMRAP in 4 minutes: 10 Handstand push-ups 20 KB Sumo deadlift high pull 30 Step-down box jumps 40 Calories 50 Burpees Rest 2 minutes AMRAP in 6 minutes: 10 Handstand push-ups 20 KB Sumo deadlift high pull 30 Step-down box jumps 40 Calories 50 Burpees Rest

Bent over row @20X2, Built to a heavy 3 4 sets: 8 Bar dips @22X1, 20 Band pull a parts, Rest as needed 4 sets (each), I go, You go: 40s Slider body saw, 20s rest/transition

20 minutes easy: 20 Calories 10 Push-up toe touch 50′ Slider seal walk 20 Calories 10/side Side lunge to curtsy 10 reps Table stretch 2 sets, 8 minutes on, 2 minutes off: 6 25′ Shuttle runs 18 Wallballs 6 25′ Shuttle runs 18 Kettlebell swings 6 25′ Shuttle runs 18

Sumo Deadlift @20X1, Build to a heavy 3 60 Reps unbroken Plate good morning + Plate bent over row 5 Rounds: 60s Front plank 30s Right side farmers carry 30s Left side farmers carry No rest

EMOM x10: Deadlift to pockets Hang clean Clean and Jerk 15-12-9-6 Reps for time: Thrusters Calories

Close grip bench press @22X1, Build to a heavy 3 5×16 Alt. Gorilla row, Rest 60s between 5x30s per side,Side plank band row (elbow up), No rest between sides

4 Rounds, 30s work, 10s transition: Alt. Thoracic bridge, Palloff press to raise, Copenhagen plank, Rear foot support cross-body deadlift 2 sets, 8 minutes on, 2 minutes off: 8 Pull-ups, 25′ DB Single-arm overhead walking lunge (R), 8 DB facing burpees, 25′ DB Single-arm overhead walking lunge (L)

Back squat @22X1, Build to a heavy 3 4 sets: 6/6 Barbell stepback lunge, 60s High bear taps, Rest as needed 4 sets, 40s work, 20s rest/transition, I go, You go: Partner Nordic Curls

Gymnastics skill: Bar muscle-up AMRAP in 20 Minutes: 16 Toes to bar 12(6/6) DB Shoulder to overhead 8 Step-down box jumps 8 Bar muscle-ups or Kipping pull-ups 12 Alt. DB Snatch 16 Wallballs

Bent over row @20X2, Built to a heavy 4 5 sets, 30s on, 30s off: Tall kneeling seesaw press 5×20 Ring face pull 4 sets, 40s work, 20s rest/transition, I go, You go: Ab wheel